Ka ʻōwili foam a me ka hoʻōla ʻana: he aha kāna hana, a he aha kona hana ʻole

Aia kekahi ʻano ʻeha e ʻōʻili ana i hoʻokahi a ʻelua lā ma hope o kou koi ʻana iā ʻoe iho. Ua piʻi ʻoe i ke alapiʻi, ua hoʻomaka i kekahi hana hou, ua kōkua i kekahi hoaaloha e hāpai i kahi noho. I ke kakahiaka aʻe, e kū ʻoe a e ulono mai kou mau wāwae. He inoa ko kēlā ʻeha. ʻO ia ka ʻeha ʻiʻo hiki lohi mai (DOMS ma ka ʻōlelo Pelekania), a ʻo ia kekahi o nā mea maʻamau loa a ke kino e hana ai.

ʻO ka ʻōwili foam kekahi mea a nā kānaka e kīkoʻo ai e ʻoi aku ai ka maikaʻi i ka wā e hiki mai ai. He nīnau maʻalahi ka mea pono e nīnau ai. Ke kōkua maoli anei ia? ʻO ka pane ʻoiaʻiʻo, ʻae, he iki, a he mea pono e hoʻomaopopo i ke kumu i ʻole ʻoe e manaʻolana i ka mea ʻoi aʻe ma mua o kāna hiki ke hāʻawi.

Mai hea mai ka ʻeha

ʻAʻole ʻo DOMS he hōʻailona ua hana hewa ʻoe. Wahi a ka Cleveland Clinic, ʻōʻili ia i kou koi ʻana i kekahi ʻiʻo ma mua o kona maʻa, ʻoiai i nā neʻe ʻana kahi e hoʻolōʻihi ai ka ʻiʻo ma lalo o ke kaumaha. Ka iho ʻana i ka hapa hope o kahi kūʻnoho. Ka holo ʻana i lalo o ka puʻu. Ka iho ʻana i kahi alapiʻi i ka lā ma hope o ka hana wāwae. Hana kēlā mau neʻe iho i nā nahae liʻiliʻi i loko o nā ʻiʻo, a ʻo ka ʻeha kekahi ʻāpana o ka hui hoʻoponopono e hiki mai ana e kūkulu hou.

Piʻi ka nui ma ka lā hoʻokahi a ʻelua paha ma hope o ka hoʻoikaika, a kakaikahi loa i lōʻihi ʻoi aku ma mua o ʻelima lā. A laila emi, a ʻoi aku ka ikaika o ka ʻiʻo i ulu hou ma mua o ka wā ma mua. ʻO kēlā ʻeha, ʻoiai he hoʻonāukiuki, ʻo ia ke kani o kou lilo ʻana i ikaika.

He aha maoli ka hana a ka ʻōwili foam

He paipu paʻa ka ʻōwili foam āu e kaomi ai me ke kaumaha o kou kino, e ʻōwili mālie ana i ka ʻiʻo ma luna ona. He ala ia e hāʻawi iā ʻoe iho i ka lomilomi hohonu me ke kūʻai ʻole.

Eia ka mea i kākoʻo maoli ʻia e ka noiʻi. Me he mea lā e hoʻohaʻahaʻa ka ʻōwili foam i ka ʻeha a me kekahi o ka emi o ka hana e hele pū mai ana me DOMS. Hiki iā ia ke hoʻomāʻalili i ka ʻoʻoleʻa a me ka paʻakikī āu e ʻike ai i ka lā a ʻelua paha ma hope, a maʻamau e haʻalele i kekahi ʻiʻo e ʻoi aku ka māmā a me kekahi hui iwi e ʻoi aku ka noa o ka neʻe koke ma hope. He mau hopena maoli a pono kēlā.

Eia ka ʻāpana ʻoiaʻiʻo. ʻAʻole maopopo loa i nā loea ke kumu e hana ai. ʻAʻohe wehewehe i hoʻoholo ʻia no ke ʻano o ka huli ʻana o ke kaomi ʻana i ka ʻiʻo i ka ʻeha emi, a ʻaʻohe lōʻihi a kaomi kūpono i ʻae ʻia. No laila e mālama i nā ʻōlelo hoʻokiʻekiʻe me ka hoʻokūʻe iki. ʻAʻole ka ʻōwili foam e kahe ana i nā mea ʻawaʻawa a hehee paha i kekahi mea. ʻO kāna mea e hana hilinaʻi ai, ʻo ia ka hoʻomaikaʻi ʻana iā ʻoe a me ka neʻe maʻalahi, he mea nui kēlā i kahi kakahiaka ʻoʻoleʻa.

Pehea e hana maoli ai

ʻAʻole pono iā ʻoe nā haʻawina ʻenehana. He mau alakaʻi akahai e mālama ai i kona pono a me kona ʻoluʻolu:

1. E koho i kahi pūʻulu ʻiʻo ʻeha, e like me kou mau wāwae lalo, ke alo a i ʻole ke kua o kou mau ʻūhā, a i ʻole kou kua luna.
2. E hoʻomoe i kēlā wahi ma luna o ka ʻōwili a e ʻae i kekahi o kou kaumaha e noho ma luna ona.
3. E ʻōwili mālie, hoʻokahi a ʻelua ʻīniha i ke kekona, ma luna a lalo o ka lōʻihi o ka ʻiʻo.
4. Ke pā ʻoe i kahi wahi ʻeha, e kū ma laila a hanu no kekahi mau kekona ma kahi o ka ʻūʻū ʻana o kou mau niho.
5. E hoʻolilo i ke 30 a 60 kekona i kēlā me kēia wahi. He lawa kekahi mau minuke holoʻokoʻa.

E mālama ma luna o ka ʻiʻo momona. E noho ma kahi o kou mau hui iwi, nā iwi o kou kua lalo, a me nā wahi e ʻike ʻoi ʻai ma kahi o ka ʻeha māmā. ʻO ke ʻano āu e makemake ai, ʻo ia ke ʻano maikaʻi o ka ʻoluʻolu ʻole, ka mea e hoʻokuʻu ai ʻoe i ka hanu. Inā e ʻūʻū ana kou maka a e paʻa ana kou hanu, e hoʻihoʻi i ke kaomi.

ʻOi aku ka hoʻōla ʻana ma mua o ka ʻōwili foam

He mea pono e hoʻomanaʻo, he hāmeʻa liʻiliʻi ka ʻōwili, ʻaʻole ka hana holoʻokoʻa. Helu ka Cleveland Clinic i ka hoʻomaha ʻana ʻo ia ka mea nui no nā ʻiʻo ʻeha, me ka neʻe māmā e like me ka hele wāwae māmā a i ʻole ka hoʻolōʻihi akahai e hoʻomāmā ai, ka wela a anu paha no ka ʻoluʻolu, a me ka inu wai maikaʻi. ʻOi aku ka hana a ka hiamoe no ka hoʻōla ma mua o kekahi mea hana. He hoʻohui maikaʻi ka ʻōwili foam i kēlā mau mea a pau, ʻaʻole he pani.

E neʻe akahai i kou wā hou. Inā ke mālama nei ʻoe i kekahi ʻeha, kahi maʻi ʻeha mau, a i ʻole ua kaha ʻʻia ʻoe, e nīnau i ke kauka a i ʻole ke kauka hoʻōla kino ma mua o ka ʻōwili ʻana i kahi wahi, no ka mea, hiki i ke kaomi ʻana i kahi hewa ke hoʻihoʻi iā ʻoe i hope.

A e ʻike i ka palena ma waena o ka ʻeha maʻamau a me kekahi mea ʻoi aʻe. He ʻano māmā ka DOMS maʻamau, hoʻolaha ʻia ma luna o ka ʻiʻo, a emi ma ka lima lā. ʻO ka ʻeha ʻoi a mau, ka ʻeha e noho lōʻihi ʻana ma hope o hoʻokahi pule, ka pehu nui, a i ʻole ka mimi ʻeleʻele a koko paha ma hope o ka hoʻoikaika ikaika, he mau hōʻailona ia e kāhea ai i ke kauka ma kahi o ke kīkoʻo ʻana i ka ʻōwili. He kakaikahi kēlā, akā he mea pono e ʻike.

Akā, ka hapa nui o ka manawa, he kino wale nō ia e hana ana i kāna hana hoʻoponopono. E hāʻawi iā ia i kahi hoʻomaha iki, kahi neʻe iki, kekahi mau minuke mālie ma ka ʻōwili, a e ʻae iā ia e hoʻopau i ka hana.

Nā kumu

• Cleveland Clinic, Delayed Onset Muscle Soreness (DOMS): What It Is & Treatment
• National Center for Biotechnology Information, Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Performance Measures
• National Center for Biotechnology Information, Foam Rolling or Percussive Massage for Muscle Recovery: Insights into DOMS